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Resistance Training Recommendations
Frequency. At least twice weekly on nonconsecutive days (Colberg et al. 2010); ideally at least three times a week. Colberg and colleagues propose that resistance training should be coordinated with other regular aerobic activities.
Intensity. For optimal gains in strength and insulin action, resistance training should be performed at moderate intensity (50% of 1-repetition maximum) or vigorous intensity (75%–80% 1-Rm) (Colberg et al. 2010).
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Diabetes affects nearly one-tenth of the U.S. popula- tion—a widening epidemic with more than 5,000 new cases per day and an economic cost of $245 billion per year (ADA 2013).
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